9 foods to avoid to lose belly fat
NO ONE wants a flabby or bloated tummy, and having one can increase your risk of a whole heap of health problems.
Excess belly fat puts pressure on the pancreas and other precious organs, so we have to be careful and make sure that our waist stays at a safe size. Sometimes, it’s the food we eat that can cause that full, gassy feeling.
Here’s a list of foods to avoid to lose belly fat, so you may want to think about limiting or avoiding them.
And if you want to get serious about losing belly fat, join our 28 Day Weight Loss Challenge that has food plans specifically chosen to help reduce belly fat too.
Elle Temple (pictured above) from Perth lost 26kg* on our plans. Read her weight loss story here.
- Learn which foods are good for losing belly fat
- Get tips and recipes that’ll help you achieve your ideal weight
- Read stories from mums with their amazing weight transformations
Jump ahead to find out more:
- Ditch these 9 foods to get rid of tummy fat
- Why is belly fat so bad?
- 5 top tips to help get rid of belly fat
- Mums share their amazing Healthy Mummy transformations!
Ditch these 9 foods to get rid of tummy fat
1. Dairy products
Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom.
If you are feeling bloated, try limiting the amount of milk, cheese, yoghurt, and ice cream you eat and see if that helps.
If it does, you don’t have to ditch dairy altogether. Drink lactose-free milk, or take Lactaid pills to help your body digest milk products.
2. Potato chips
One of your favourite snacks may be giving you belly fat. Most potato chip brands are cooked in hydrogenated oils.
This type of oil is called trans-fat. Trans-fat is known to increase cholesterol, and contribute to heart disease and weight gain.
Chips that don’t contain hydrogenated oil may have high amounts of fat from other oils they’re fried in. There are baked and low-fat potato chips on the market that make better choices.
However, be aware of the calorie count. High calories still contribute to abdominal fat.
3. Soft drinks
Soda is not only unhealthy for you, but it also increases belly fat.
It has empty calories that add excess weight and also provides large amounts of sugar.
This sugar comes in the form of fructose and other additives. Your body has a hard time burning this sugar off, especially in the midsection.
You may think that diet soft drinks are better, but they also contain artificial sweeteners that contribute to bad health. It’s best to drink pure water to lose belly fat.
4. Processed baked goods
So convenient, so tasty (if we’re being honest here), but so not worth it.
Those pre-packaged mini muffins, doughnuts, and dessert cakes will add tons of calories and loads of unwanted sugar to your healthy diet, plus they aren’t easy to digest.
These foods are bad on so many levels because they are filled with high sugar content and preservatives for a longer shelf-life — they can literally sit there forever!
Sugar increases inflammation, which is not only bad for you but can also make you look puffy and bloated. Skip the wrapped stuff and grab fresh fruit for a sweet fix instead.
5. Fried foods
Deep-fried chicken and french fries taste good, but they will not do your stomach any favour.
Fast food, for example, is usually greasy and has very little vitamins and minerals or fibre.
Instead, it is loaded with sodium and trans-fat, which manifests itself in your tummy. If you must have fast food, choose more healthy options from the menu.
Choose a small amount of regular butter or soft spread over margarine when topping foods or baking!
Margarine is usually loaded with trans-fat and is found in plenty of pastries, crackers, snack foods, and even microwave popcorn, so limit intake to keep cholesterol levels in check.
7. White flour and rice
Try to cut back on the white carbs if you are truly determined to see your belly vanish. Trade your white bread, flour, rice, and pasta for whole grain products such as brown bread and rice.
White carbs have already been processed and are therefore digested rapidly by the body to be stored as fat.
Cereals are not necessarily bad for you, but some people usually double the serving size, which means more is eaten than the box actually recommends.
So, if you find that your pants are getting a bit snug in the mornings, you might want to try weighing your cereal with a measuring cup before you start to gulp it down.
Also, choose a nut milk like almond milk, and avoid the temptation to add sugar.
9. Refined sweeteners and sugar
Refined sugar helps to raise the insulin level in the body which promotes the storage of fat. It also affects the immune system and makes it harder to fight off germs and diseases.
Why is belly fat so bad?
Belly fat and bloating can not only be uncomfortable and unsightly, but they can also be dangerous!
Losing belly fat doesn’t have to be solely a cosmetic goal; understanding the health issues linked to it can help motivate you.
Tummy fat is linked with cardiovascular disease, diabetes and cancer. Specifically it’s the deepest layer of belly fat —the fat you can’t see or grab — that poses health risks.
That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk).
Think twice the next time you have to make a choice over that sweet pastry and your waistline.
5 top tips to help get rid of belly fat
1. Go fresh!
Cut out as much processed food as possible (anything in a packet, basically) and opt for plenty of fresh fruit, vegetables, nuts, seeds and lean meats.
Give this Fresh Chicken Caesar Salad a go for a light and delicious lunch or dinner!
2. Try our Healthy Mummy smoothies
Our Stomach Fat Busting Healthy Mummy Smoothie (pictured above) is a healthy breakfast alternative. Plus you are less likely to reach for fatty or sugary snacks for morning tea.
3. Cut down on sugar and alcohol
These are two key areas to focus on if you want to reduce stomach fat as they can cause bloating.
4. Get moving regularly
Daily exercise is a great way to shift tummy fat. A regular walk or jog, a segment and the exercises from the 28 Day Weight Loss Challenge are all great options.
5. Join the 28 Day Weight Loss Challenge!
Our 28 Day Weight Loss Challenge is an affordable, customisable program designed to help mums reach their goals of losing belly fat and tackling their health.
Our Challenge entails:
- 28 days of at-home exercise routines (no gym needed) – with video instruction
- Customisable and breastfeeding-friendly meal plans
- Time-efficient exercises for busy mums – under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels
- Home to thousands of EASY-TO-MAKE recipes!
You can learn MORE about our 28 Day Weight Loss Challenge here.
Mums share their amazing Healthy Mummy transformations!
Cicily Goodwin- 35kg lost
Mum of two Cicily started her journey with The Healthy Mummy in July 2016. In the first few months, she lost 20kgs by using The Healthy Mummy Smoothies twice a day and making the 28 Day Weight Loss Challenge meals. She lost another 35kgs over the next year.
Cicily says “I started the year at 110kgs and got to 75kg!! The lifetime goal I’ve dreamed of my whole life! “
She admits that her when she started her journey it was all about weight loss but after living a healthy lifestyle, it became a lot more about happiness.
Zoe Terry – 41.7kg lost
Zoe shares, “July 2019 – March 2020 – 41.1kgs gone and definitely not missed! I never thought I could do it. I never thought I would enjoy it. But Healthy Mummy has made it easy and fun!”
“I have found that 2 smoothies, 3 snacks and a healthy main meal paired with daily exercise is what’s worked for me!”
Melissa Timmer – 37kg lost
The Healthy Mummy which has helped her take back control and within 18 months, she had lost a whopping 37 kg and has been maintaining her weight for three years.
Even though Melissa’s weight fluctuates up and down a little she says “I couldn’t care less because this journey is about being happy and if you feel happy in your skin, no matter how much you weigh or what size you are, that’s all that matters. “We are all different and beautiful so don’t be stuck on what scales say all the time.”
Tarryn Eames – 30kg lost
Tarryn says,“At the beginning of my journey, all I wanted was to lose weight. I never aimed to gain anything. However, all I’ve gained means more to me than the kilos that are now gone and the cm that have disappeared too.
“Somewhere along the way, I gained the energy to be able to play with my children and the confidence needed to do that in a public setting.
I gained many beautiful and like-minded friends. I gained confidence. I gained strength both physically and mentally. I gained self-love. I gained knowledge about nutrition and exercise. But most importantly I gained happiness.”
Get access to The Healthy Mummy App – home to the 28 Day Weight Loss Challenge!
If you are inspired by our awesome APP and want to take charge of your own health and weight – then join our 28 Day Weight Loss Challenge TODAY.
With more than 6,000 delicious (and healthy) recipes, hundreds of exercises & 24/7 support – the 28 Day Weight Loss Challenge is designed (and proven) to help busy mums like you lose weight!
For more information on the 28 Day Weight Loss Challenge, click here.